First off, I wanted to say I’ve just recently discovered you guys and have very much enjoyed the content.
I had a couple of questions about the bridge, mainly the GPP days:
I’m curious as to why the AMRAP are in 7 minute blocks? I’m curious the rational for 7 minutes.
When you say submaximal sets, based on your RPE recommendations, are we talking around RPE 8 meaning we have 2 reps left in the tank after each set?
Also, what is the reasoning for only isometric ab exercises vs isotonic? Just wondering if exercises such as Russian twists, hanging leg lifts, or bicycles aren’t seen as very useful?
I’m just trying to learn here and I appreciate your time!
Some programs go higher than 7 minute density blocks. That’s mainly at that level because of the demographic that the program is written for, people coming off SS that have a low work capacity. If your work capacity can handle more, go for it. You have to remember that the templates are generalized, and you can modify them based on your own advancement. Though, keep in mind in 7 minutes I’m going to get in 5-6 sets depending on the exercise. It’s a lot of work in a very short period of time. And yes RPE 8 is perfect.
You would have to ask in the moderated forums exactly why they chose isometric ab exercises only, but my suspicion is likely twofold, First and foremost isometric is more specific to the compound lifts. Your abs help out in your squat and deadlift in an isometric fashion, so you’re likely to get more carry over from isometric ab work. Second, there has been some research in the past that is highly debated about doing lumbar flexion exercises (especially crunches and situps) and their correlation to back issues later in life. I don’t know what side of the fence they stand on in that debate, I know I personally am very skeptical about it, but I imagine there may have been a secondary better safe than sorry kind of consideration. I could be wrong here, but it’s at least plausible. Also, hanging leg raises are isometric so long as you don’t go way up and touch your toes to the bar. They are listed in the list of exercises he recommends.
I’ve done this a couple of times now. I have noticed that I get a decent amount of work done within the 7 minutes (50 pull ups this last time). How much rest do you advise between sets? I have been going 30-45 seconds at most since I’m shooting for AMRAP.
That makes sense. I can see both of those rationals being valid. You mention a list of exercises that they recommend for isometric ab work, would you mind linking me to it? Thanks for the reply!
Copy and pasted from one of the templates “Ab work: Planks, L sit, v sit, tuck holds, ab wheel roll outs, leg raises, knee raises”
Rest times can vary. The time limit itself will limit the volume you can do. If you do 30 second rests you’ll be able to do less reps per set than if you do 1 minute rests. Personally, I tend to do prefer 60s rests, but I see no reason why 30-45 wouldn’t work just as well, especially since we’re most interested in hypertrophy and GPP outcomes here.